19 Jul Paul Oneid – Deload Week

I competed June 19, 2016 and had a sub-par performance. I left a lot of weight on the platform and I was left quite disappointed. I know I can be better and I will. I have reached out to Byrd to help with my training and Danny to dial in my diet. I plan on competing again on October 2, 2016 without a cut to dial some things in before I dial it back in prep for the Arnold 2017.

Topless deload benching – 275x1x6reps (3/4/5 shown). Nothing fancy, just working on the skill. Need to keep my sternum higher and push that bar back hard. #bench #benchpress #deload #powerlifter #powerlifting #rawpowerlifting #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #PLPnutrition #captainjacked #noskinnychampions #progressisaprocess #onedayatatime #theyhateuscausetheyanus #hotpam #ottawa @onlythestrong275 @powerrackstrength

A post shared by Paul Oneid (@pauloneid) on Jul 12, 2016 at 3:29pm PDT

Getting theatrical on deload week. Shout to @guedo.power for hookin' me up. 425x1x6sets on the deadlift. Gotta keep my elbows locked, but my knees keep hitting my arms. Will have to adjust my grip out a tad, or point my feet straight ahead. I'm still learning lol. #deadlift #deload #sweatbox #powerlifter #powerlifting #rawpowerlifting #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #PLPnutrition #captainjacked #noskinnychampions #progressisaprocess #onedayatatime #theyhateuscausetheyanus #hotpam #ottawa @onlythestrong275 @powerrackstrength

A post shared by Paul Oneid (@pauloneid) on Jul 13, 2016 at 4:32pm PDT

First deload week of this short “off-season” under the watchful eye of Byrd.  Bodyweight has remained stable at about 233lbs.  Recovery has been good, but the change up in movements and the increase in volume definitely had me looking forward to this week.  Time to rest up and get ready to hit it hard again next week.

Bench

*focus on technique was to stay as high as possible with my sternum and push back right off the chest.

1. Bench – 275x1x6sets
2. Flies and pressdowns

Deadlift

*Focus here was to find my heels before breaking the floor.

1. Deadlift – 425x1x6sets
2. SL GM – 3×8
3. Swings – 3×10

The same warm-up was performed everyday:

• Hip circle – 200 steps
• Supine alternating hip hikes – x30
• Side lying clams – x20ea
• Lateral leg raise – x20ea
• Single leg glute bridge – x10ea
• Glute bridge iso hold – x:30s
• Big 2 (bird dog/ mcgill situps)
• TKE Iso-hold – 10x5s
• On upper days
  • Band dislocations – 2×20
  • Band Pull aparts – 2×20
  • Mace Swings – lots
  • Pushups with scap protraction – 2×15
  • T-Spine mobilization – 2×5 holds

• On Lower Days

• Single leg RDL – 2x15ea
• Hip Airplanes – 2x15ea
• Bulgarian Split Squat – 2x15ea
• Goblet Squat – 2×15

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Paul Oneid

Paul is an elite level raw Powerlifter with personal bests of an 805lbs squat, 440lbs bench, 725lbs deadlift and a 1960lbs total in the 242lbs class, as well as an 800lbs squat, 430lbs bench, 700lbs deadlift and 1930lbs total in the 220lbs class. Paul brings a deep educational background to the team as he has earned Master’s degrees in both Sports Management and Exercise Science. He is a former D1 Collegiate Strength and Conditioning Coach, who now works as a Functional Rehabilitation Specialist in Calgary, Alberta, Canada. Paul provides coaching services in the areas of training and nutrition through his company Master Athletic Performance and is also the co-founder of a technology company, 1-Life Inc. Stay tuned for more information on that in the future!

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